I have a long road to travel, but since Im not a "lets wait until Monday" kind of guy...here goes!
Weight: 200 lbs
Body Fat%: 22.1
BMR
-Rest: 3537.16
-Motion: 4244.59
Fat weight: 44.2 lbs
Lean weight: 155.8 lbs
BMR Average: 3890.88
Protein Multiplier
Goal: Maintain / Lose Weight
* Protein intake goal = 1 x 156 = 156 grams
Goal: Gain Muscle
* Protein intake goal = 1.5 x 156 = 234 grams
Fat Multiplier
Goal: Maintain / Lose Weight
* Fat intake goal: 0.35 x 156 = 55 grams
Goal: Gain Muscle
* Fat intake goal: 0.5 x 156 = 78 grams
CURRENT GOAL IS TO LOSE WEIGHT -------->GAIN MUSCLE
Daily Protein and Fat Intake Goals: Protein: 156 grams / Fat: 55 grams
Converting Macros from Grams to Calories
Protein in Calories
156 grams x 4 calories = 624 calories
Fat in Calories
55 grams x 9 calories = 495 calories
Total calories from protein & fat
624 calories + 495 calories = 1,119 calories
Weight Loss --> Average BMR
(3890.88 - 500) to (3890.55 - 250)
3390.88 to 3640.88
Daily Calorie Goal: 3890.88-250=3640.88
Calories from protein & fat: 1,119 calories
DAILY NEED for CARBS
Carb Intake Goal: 3640.88-1119=2521.88
Carbs into Grams: 2522 / 4 calories = 631 grams
MY DAILY MACROS
Protein: 156 grams (624 calories)
Carbs: 631 grams (2524 calories)
Fat: 55 grams (495 calories)
Total Calories: (3643 calories)
I suffered a lower back (muscular) injury from doing decline push-ups incorrectly. I would like to have some focus on strengthening the lower back muscles before getting into heavy back lifts such as deadlift or squats.
You will see below that I did not have any "leg" workouts. At that time, I wasnt really educated on the effects that a leg workout can have on the upper body (mainly abs and back). So I didnt workout my legs at all. I would like to add a leg routine or some ind of lower back routine to strengthen these back muscles.
Supplements
Not currently taking any supplements and have not for the past 2 years
During the time I was working out, I was taking a pre-workout (BSN NO Explode) and a post workout (glutamine) for muscle recovery.
Weight Lifting Routine
Current (past 2 years): None
At the time I stopped working out, this was my routine:
Sunday: Chest & Abs: Barbell flat bench (regular and wide grip), Barbell Incline Bench, DB Bench, DB Fly, DB Incline Fly, Cable band c
crunches, leg raises & jump rope
Monday: Bi's, Tri's & Abs: Alternate Hammer Curl, Alternate incline DB curl, Barbell curl, Barbell standing wide grip curl, EZ bar close
grip curl, Hammer curl, Preacher curl, Bench Dips, Barbell flat tricep extensions, Cable Crunches, Hanging Leg raise
Tuesday: Off
Wednesday: Back & Abs: Band upright row, Barbell bent over row, Barbell deadlift, Barbell, T-bar row, Air Bike, 25# plate sitting
twists (oblique)
Thursday: Shoulders & Abs: Barbell front raise, Barbell shoulder press, Barbell shrug, DB arnold press, DB front raise, DB lateral raise
DB lying one arm raise, DB shoulder shrug, DB upright row, Ab crunches, Leg Raises
Friday: Max day
Saturday: (light day) Forearms & Abs: Barbell wrist curl, Reverse barbell curl, DB side bend, Suspended supermans, Jump Rope
* My routine was "self created" by using the JEFIT phone app.
This app was a good tool to use since I didnt have any trainers or anyone to create a workouot plan for me. The routine (above) was
what i was doing just before the passing of my father. I was at the height of my game and was feeling awesome. Although there may
not have been much "structure" to this and I was only using a phone app for guidance, I didnt do too bad. However, I know I can do
better.
Moving forward, I am reminded of something my dad told me many years ago. "The good Lord put our eyes on the front of our heads
for a reason. That reason is so that we never have to look back at what use to be". Im taking my dads advice and not looking back
at the what I use to be. Its time for a change! Tomorrow never comes, so I'm ready to begin now!
